Kuki ndị a na-enweta oatmeal na-enweta ezigbo ihe oriri na-edozi ahụ site na quinoa, ọka dị elu sitere na Andes. A na - enwekarị ọdịdị quinoa dị ka ọka ọṅụṅụ dị na South America, ma ọ bụrụ na ị nwere ike ịchọta quinoa flakes na ụlọ ahịa ahụike (M na - ahụ ha na nri zuru ezu) ma ọ bụ na ntanetị, ị nwere ike esi nri ma ọ bụ na-akpọọ nkụ na ha n'otu ụzọ ahụ dị ka oporo. Achịcha quinoa oatmeal a dị ala na-adị nro ma chely ekele maka addon nke applesauce na bred banana (ụzọ dị ukwuu iji na-acha elu overripe banana). Mkpụrụ vaịn na-acha acha odo odo, mkpụrụ vaịn a mịrị amị, na painịpịa a mịrị amị na-etinye ihe oriri na-edozi ahụ na ihe ụtọ ọzọ.
Ihe Ị Ga-achọ
- 1 cup quinoa flakes
- 2 iko akpọrepu otis (bụghị ozugbo)
- 1/2 iko ntụ ọka
- 1 cup sugar brown (juru)
- 1 teaspoon nnu
- 1 banana ajuju (nke a ma ama)
- 1/4 iko applesauce
- 1 egg
- 1/4 iko mmanụ ihe oriri
- 2 teaspoons vanilla
- 1/2 iko mkpụrụ (pecans ma ọ bụ walnuts, chopped)
- 1/2 iko mịrị vine
- 2 mpekere a mịrị amịpịpịa (nke a kụrụ)
Otu esi eme ya
- Kpochapu ihe na oven rue ogo ogo. Itucha ahihia na ahihia ruo ihe di ka minit iri.
- Na nnukwu nnukwu efere, jikọta quinoa, oatmeal, ntụ ọka, shuga shuga, na nnu.
- Mee ka banana, akwa, ahihia, mmanu, na vanille n'ime ihe ndi ozo ruo mgbe agwakota ya. Nwuo na mkpụrụ na mkpụrụ osisi a mịrị amị.
- Jiri iko 1/4 ma ọ bụ nnukwu ngaji, akụkụ nke mpempe akwụkwọ nke kuki kuki na bọket kuki ejiri akwụkwọ nchicha, tinyekwa mpempe akwụkwọ ọ bụla.
- Na-asa kuki ruo mgbe ha na-amalite na agba aja gburugburu gburugburu, ihe dị ka minit 15-20. Wepụ si okpomọkụ na ka jụụ.
- Kwado kuki na akpa ikuku.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 169 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 10 mg |
| Sodium | 80 mg |
| Carbohydrates | 29 g |
| Fri nri | 2 g |
| Protein | 2 g |